Izinkinga Zokulala

-Delile

• Isifinyezo
• Kuyini ukulala?
• Ziyini izinkinga zokulala?
• Yini ebangela ukuphazamiseka kokulala?
• Ziyini izimpawu zokuphazamiseka kokulala?
• Zitholakala kanjani izinkinga zokulala?
• Yiziphi izindlela zokwelapha ukuphazamiseka kokulala?

Isifinyezo

Kuyini ukulala?

Ukulala kuyinqubo eyinkimbinkimbi yezinto eziphilayo. Ngenkathi ulele, uqulekile, kepha ukusebenza kwengqondo yakho nomzimba wakho kusasebenza. Benza imisebenzi eminingi ebalulekile ekusiza ukuthi uhlale uphilile futhi usebenze ngokusemandleni akho. Ngakho-ke lapho ungalali ngokwanele kwekhwalithi, yenza okungaphezu kokukwenza uzizwe ukhathele. Kungathinta impilo yakho ngokomzimba nangokwengqondo, ukucabanga nokusebenza kwansuku zonke.

Ziyini izinkinga zokulala?

Izinkinga zokulala ziyizimo eziphazamisa izindlela zakho zokulala ezivamile. Kunezinkinga ezingaphezu kuka-80 zokulala ezahlukene. Ezinye izinhlobo ezinkulu zifaka phakathi

• Ukuqwasha - ukungakwazi ukulala nokulala. Lesi yisifo esivame kakhulu ukulala.
• I-apnea yokulala - inkinga yokuphefumula lapho uyeka khona ukuphefumula imizuzwana eyi-10 noma ngaphezulu ngesikhathi sokulala
• I-Restless leg syndrome (i-RLS) - ukuzwa okuhlabayo noma okuhlabayo emilenzeni yakho, kanye nesifiso esinamandla sokuyisusa
• I-Hypersomnia - ukungakwazi ukuhlala uphapheme emini. Lokhu kufaka phakathi i-narcolepsy, ebangela ukulala ngokweqile emini.
• Ukuphazamiseka kwesigqi se-Circadian - izinkinga ngomjikelezo wokulala nokuvuka. Zikwenza ungakwazi ukulala nokuvuka ngezikhathi ezifanele.
• I-Parasomnia - ukwenza ngezindlela ezingavamile ngenkathi ulele, ulele, noma uvuka ebuthongweni, njengokuhamba, ukukhuluma, noma ukudla

Abanye abantu abazizwa bekhathele emini banenkinga yokulala yangempela. Kepha kwabanye, inkinga yangempela ayivumeli isikhathi esanele sokulala. Kubalulekile ukulala ngokwanele njalo ebusuku. Inani lokulala olidingayo lixhomeke ezicini eziningana, kufaka phakathi iminyaka yakho, indlela ophila ngayo, impilo yakho nokuthi ngabe ubuthola ngokwanele yini muva nje. Iningi labantu abadala lidinga cishe amahora angu-7-8 ubusuku ngabunye.

Yini ebangela ukuphazamiseka kokulala?

Kunezimbangela ezahlukahlukene zokuphazamiseka kokulala okuhlukile, kufaka phakathi

• Ezinye izimo, njengesifo senhliziyo, isifo samaphaphu, ukuphazamiseka kwemizwa, nobuhlungu
• Ukugula kwengqondo, kufaka phakathi ukudangala nokukhathazeka
• Imithi
• Izakhi zofuzo

Kwesinye isikhathi imbangela ayaziwa.

Kukhona nezinye izinto ezingaba nomthelela ezinkingeni zokulala, kufaka phakathi

• I-caffeine notshwala
• Isikhathi esingajwayelekile, njengokusebenza ubusuku bonke
• Ukuguga. Njengoba abantu beguga, bavame ukulala kancane noma bachithe isikhathi esincane esigabeni sokulala esijulile, nesiphumuzayo. Futhi zivuswa kalula.

Ziyini izimpawu zokuphazamiseka kokulala?

Izimpawu zokuphazamiseka kokulala zincike ekuphazamisekeni okuthile. Ezinye izimpawu zokuthi ungaba nenkinga yokulala zifaka lokho

• Uhlala uthatha ngaphezu kwemizuzu engama-30 ubusuku ngabunye ukulala
• Uhlala uvuka kaningana ubusuku ngabunye bese unenkinga yokuphinde ulale, noma uvuka ekuseni kakhulu
• Imvamisa uzizwa ulele emini, ulale kancane, noma ulale ngezikhathi ezingafanele emini
• Olala naye embhedeni uthi uma ulele, uhogela kakhulu, uhogela, uhefuzele, wenze imisindo eminyanisayo, noma uyeke ukuphefumula isikhathi esifushane
• Unemizwa yokugaqa, yokushikiza, noma yokukhasa emilenzeni noma ezingalweni zakho ezikhululekile ngokuzihambisa noma ukuzihlikihla, ikakhulukazi kusihlwa nalapho uzama ukulala
• Umlingani wakho wombhede uqaphela ukuthi imilenze noma izingalo zakho zijeqeka njalo ngesikhathi sokulala
• Unokuhlangenwe nakho okukhanyayo, okufana nephupho ngenkathi ulele noma ulele
• Uneziqephu zobuthakathaka obungazelelwe bemisipha lapho uthukuthele noma wesaba, noma lapho uhleka
• Uzizwa sengathi awukwazi ukunyakaza lapho uqala ukuvuka

Zitholakala kanjani izinkinga zokulala?

Ukwenza ukuxilongwa, umhlinzeki wakho wokunakekelwa kwezempilo uzosebenzisa umlando wakho wezokwelapha, umlando wakho wokulala, nokuhlolwa komzimba. Ungase futhi ube nesifundo sokulala (polysomnogram). Izinhlobo ezivame kakhulu zezifundo zokulala ziqapha futhi ziqophe idatha ngomzimba wakho phakathi nobusuku obugcwele bokulala. Idatha ifaka phakathi

• Izinguquko zegagasi lobuchopho
• Ukunyakaza kwamehlo
• Izinga lokuphefumula
• Ukushaya kwegazi
• Ukushaya kwenhliziyo nomsebenzi kagesi wenhliziyo neminye imisipha

Ezinye izinhlobo zezifundo zokulala zingabheka ukuthi ulala ngokushesha kangakanani ngesikhathi sokulala emini noma ukuthi uyakwazi yini ukuhlala uphapheme futhi uqaphile emini.

Yiziphi izindlela zokwelapha ukuphazamiseka kokulala?

Ukwelashwa kokuphazamiseka kokulala kuncike ekutheni unasiphi isifo. Zingafaka

• Imikhuba emihle yokulala nezinye izinguquko zendlela yokuphila, njengokudla okunempilo nokuvivinya umzimba
• Ukwelashwa kokuziphatha noma amasu okuphumula ukunciphisa ukukhathazeka ngokulala ngokwanele
• I-CPAP (ingcindezi yomoya oqhubekayo) yomshini wokuphefumula ubuthongo
• Ukwelashwa okukhanyayo okukhanyayo (ekuseni)
• Imithi, kufaka phakathi amaphilisi okulala. Imvamisa, abahlinzeki bancoma ukuthi usebenzise amaphilisi okulala isikhathi esifushane.
• Imikhiqizo yemvelo, njenge-melatonin. Le mikhiqizo ingasiza abanye abantu kepha imayelana nokusetshenziswa kwesikhashana. Qiniseka ukuthi ubheka umhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthi uthathe noma iyiphi yazo.